I-squat kasisi kuwumsebenzi oyinselele kodwa ozuzisayo ohlukanisa i-quadriceps, enikeza okungeziwe okuhlukile kunoma yikuphi ukujima kosuku lomlenze. Ngaphandle kwegama lakhona elidukisayo, lesi sivivinyo sidinga amandla, ukuzinza, nokulawula, sikwenze intandokazi phakathi kwabathandi bokufaneleka abafuna ukuphakamisa ukuqeqeshwa kwabo kwemizimba ephansi. Kulo mhlahlandlela obanzi, sizohlola konke odinga ukukwazi mayelana ne-sissy squat, kusukela ekudumeni kwayo okukhulayo kuya kuziqondiso ezinemininingwane mayelana nokubulawa.
Okuqukethwe:
– Iyini i-squat kasisi?
– Ukuthandwa okukhulayo kwe-squat kasisi
– Izinzuzo: Ingabe i-squat kasisi ikulungele?
– Ukukhetha amathuluzi afanele ama-squats osisi
- Umhlahlandlela wesinyathelo ngesinyathelo: Usenza kanjani i-squat kasisi
Yini i-squat kasisi?
I-squat kasisi kuwumsebenzi osebenza kahle kakhulu womzimba ophansi oqondise ngokuyinhloko imisipha ye-quadriceps. Ngokungafani nama-squats endabuko abandakanya ububanzi obubanzi bemisipha yemilenze, i-sissy squat ibeka ukugxila ngokulinganayo kuma-quads ngokugcina ama-hips enwetshiwe futhi i-torso incike emuva phakathi nokunyakaza konke. Lokhu kuvivinya umzimba kungenziwa ngemishini ekhethekile noma ngaphandle kwayo, okwenza kube nezinto ezihlukahlukene futhi kufinyeleleke kubathandi bokufaneleka abaningi. Imishini yayo eyingqayizivele ayigcini nje ngokuqinisa ama-quads kodwa futhi ibandakanya umnyombo futhi ithuthukise ibhalansi, ibonise izinzuzo zayo ezinezici eziningi.
Ukuthandwa okukhulayo kwe-squat kasisi
Eminyakeni yakamuva, i-squat kasisi ithole ukuthandwa okubalulekile emphakathini wokuqina, ngenxa yekhono layo lokuhlinzeka ngokujima okune-quad okukhulu ngaphandle kokudinga izinsimbi ezinzima. Izinkundla zokuxhumana kanye nabagqugquzeli bokufaneleka babambe iqhaza elibalulekile ekugqamiseni ukusebenza kahle nokuguquguquka kwalo msebenzi, bebonisa ukuguqulwa okuhlukahlukene kanye nemishini engasetshenziswa ukuzenza. Ukwengeza, njengoba abantu befuna ukujima okushukumisayo nokunenselele okwengeziwe ukuze bakuhlanganise ezimisweni zabo, i-squat kasisi igqama njengethuluzi elibalulekile lokuthuthukisa amandla aphansi omzimba kanye nobuhle.
Izinzuzo: Ingabe i-squat kasisi ikulungele?
I-squat kasisi iwukuzivocavoca okuhle kakhulu kunoma ubani ofuna ukukhomba ama-quadriceps abo ngendlela egxilile. Isimo sayo esiyingqayizivele nephethini yokunyakaza kunikeza izinzuzo ezimbalwa, okuhlanganisa amandla athuthukisiwe e-quad, ibhalansi engcono, nokuzibandakanya okubalulekile okuthuthukisiwe. Ngokuhlukanisa ama-quads, i-sissy squat ingasiza ukulungisa ukungalingani kwemisipha futhi ithuthukise incazelo yomlenze wonke. Ngaphezu kwalokho, amandla ayo okwenziwa ngemishini emincane ayenza ibe inketho enhle yokusebenza kwasekhaya. Kodwa-ke, kubalulekile ukuqaphela ukuthi indlela efanele kanye nezindlela zibalulekile ukuze ugweme ubunzima emadolweni futhi uqinisekise ukusebenza kahle okuphezulu.
Ukukhetha izisetshenziswa ezifanele zama-squats osisi
Ngenkathi i-squat kasisi ingenziwa ngaphandle kwanoma iyiphi into, ukusebenzisa amathuluzi akhethekile kungathuthukisa ukuphepha nokusebenza ngempumelelo komsebenzi. Imishini ye-squat ye-sissy noma amabhentshi inikeza ukuzinza nokusekelwa, okuvumela ukujula okujulile nokunciphisa ingozi yokulimala. Lapho ukhetha okokusebenza, bheka izinketho eziqinile, ezilungisekayo ezingamelana nobude obuhlukahlukene nezinhlobo zomzimba. Ukwengeza, izisindo ze-ankle noma ama-resistance bands angafakwa ukuze kwandiswe ukuqina kokuzivocavoca. Kungakhathalekile ukuthi iyiphi impahla esetshenzisiwe, ukuqinisekisa ukuthi ifomu elifanele lihlala libalulekile.
Umhlahlandlela wesinyathelo ngesinyathelo: Uyenza kanjani i-squat kasisi
Ukwenza i-squat kasisi ngendlela efanele kubalulekile ukuze uthole izinzuzo zakho kuyilapho unciphisa ubungozi bokulimala. Nansi inkomba yesinyathelo ngesinyathelo sokwenza lo msebenzi:
1. Qala ngokuma uhlukanise izinyawo zibe ububanzi bamahlombe. Uma usebenzisa umshini we-squat ongusisi, vikela izinyawo zakho ngaphansi kwephedi lezinyawo kanye namankonyane akho ku-calf pad.
2. Nciphisa kancane umzimba wakho emuva ngenkathi ugobisa amadolo akho ukuze wehlise umzimba wakho ubheke phansi. Gcina ama-hips akho enwetshiwe futhi umhlane wakho uqonde kulo lonke ukunyakaza.
3. Zehlise kuze kube yilapho amathanga akho acishe alingane phansi, noma ufike lapho ungakwazi ukuya khona ngenkathi ugcina ibhalansi nokulawula.
4. Cindezela ezinzwaneni zakho ukuze uphakamise umzimba wakho ubuyele endaweni yokuqala, ugxile ekubambeni ama-quadriceps akho.
5. Phinda inombolo oyifunayo yama-reps, uqinisekise ifomu elingaguquki kanye nokunyakaza okulawulwayo.
Isiphetho
I-squat kasisi iwukuzivocavoca okunamandla okungathuthukisa kakhulu uhlelo lwakho lokuqeqesha umzimba ophansi. Ngokuhlukanisa i-quadriceps, inikeza inselele eyingqayizivele ekhuthaza amandla, ibhalansi, nencazelo yemisipha. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma umshisekeli wokufaneleka ofuna ukunonga usuku lwakho lomlenze, ukuhlanganisa i-sissy squat esimisweni sakho kungakunikeza imiphumela ebonakalayo. Khumbula, ukwenza kahle leli fomu kuyisihluthulelo sokwandisa izinzuzo nokuvimbela ukulimala, ngakho-ke thatha isikhathi sakho ufunde futhi wenze lo msebenzi ngendlela efanele.
